Single Arm Pull Over
One Side
Other Side
Rep Range
5-10
Hints
Begin by laying flat on the floor with legs fully extended. Hold a dumbbell palm facing forward in the working hand, starting with the arm extended straight up, aligned with the shoulder. Initiate the movement by taking the dumbbell backward in an arc, lowering it until it's almost touching the floor above your head. From there, pull it back along the same arc, continuing past the initial position and towards your thigh, stopping just above it. Alternate between these positions, moving the dumbbell above your head and then down to your thigh.
Common Mistakes
Ensure you always have a secure grip on the dumbbell to prevent any accidents. Emphasize a controlled and deliberate motion, focusing on muscle engagement rather than speed. Keep your lower back pressed against the floor throughout the movement and engage your core for added stability and protection.
Breathing
Inhale as you arc the dumbbell backward, above your head. Exhale as you bring it down towards your thigh and back to the starting overhead position.
Muscle Focus
Primary Muscles
Latissimus Dorsi
Secondary Muscles
Rhomboids, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Chest, Traps
Tertiary Muscles
Latissimus Dorsi